Brian Johnson gives practical advice on minimizing distractions by reducing non-essential inputs (e.g., keeping phones out of sight), limiting necessary inputs (e.g., checking email no more than three times a day), and practicing impulse-control habits. He recommends building focus gradually, monitoring physiology, taking short breaks (walk, breathe, drink water) when overwhelmed, and creating environmental scaffolding to avoid harmful behaviors.
Chapters
So we want it out of sight and out of touch. Then we need to build the ability for our brains to no longer long for our phones during the day. Limit the number of inputs that we bring in. That starts with things that are non essential. Reducing inputs allows you to gain more control of your consciousness and put it where you want, when you want, for how long you want. And then reducing necessary inputs is important. Don't check your email more than three times a day. These are all like impulse control practices that simultaneously build the ability to control your impulses and reduce the flood of inputs which allow your mind to quiet and focus. You want to build the habit one choice at a time. Never perfectly, but more and more consistently. To do the thing you decide is most important and then check in on your physiology. And if you're feeling a little bit frazzled, a little bit overwhelmed, take a step away and go for a walk, or take a breath or get a sip of water, or use the rest. Do whatever you got to do. And then also create the scaffolding where you're no longer doing the things that you know are just harmful.
